Tag: leg workout

Deep Six glute workout

On By Bikini Competitor TracyHIn Bikini Contest Prep, Booty workouts, Boss workouts, Gym time
No half repping.
No half repping.

Certain workout days for me require industrial motivation.
I’m typically a booty shaking music girl until this type of leg day.
I did not take any pics because I was pukey. This is not a straight glamour workout.  Rob stood next to me for every rep.
He just kept saying “Nashville”, “hardware”, “gains”, “Bentonville”, TWalk.  Focus much?  I went as heavy as humanly possible. I WISH I was eating all the food right now but cutting macros, even though they are still awesome, make me slow and weaker.

Today’s workout is
DEEP SIX
The object of this leg workout  is to go Ass to Grass deep  and pause in my reps.
I dropped my weight way back. Back squatted only 60 pounds x 130 ATG slow as molasses reps.
Deads I did 60 reps at 95 pounds.
The rest I did until my glutes bled.

This is the gym version.
DEEP SIX
10×10 back squats (deep and hold at the bottom)
6×10 Sumo deads
10×10 feet together &up high  leg press (70 reps full ROM) 30 reps with staggers at the bottom of the lift.
3×20 heavy barbell glute bridges (shoulders on floor)
4×15 hammie curls
3×10 back squats (yep) raise your weights and kill it.

Here’s the leg press moves, if you didn’t get it last time!

Little MM for you, if you are so motivated. I’m obsessed with this song.

Killer Booty Workout

On By Bikini Competitor TracyHIn Bikini Contest Prep

Today is my finisher leg day. I do two heavy leg days a week and 1 extra credit day to finish my work. I started my actual set with the leg press machine. I did 4 sets of 10 reps at 320, then 4/10 in sumo stance with the same weight. I had to unload down to the sled, which is 50 pounds for my finisher moves. This Butt blaster is one I do to burn out. I like to turn my foot to reach different angles. You have to really push through the heel to get into the glutes and hammies. I felt this all over. My quads were screaming too. I have one leg that is seriously weaker than the other due to an old injury. Fifty pounds is super light on one leg and really rough on the weak one. Gotta push through. Today I also did light hack squats, super sets of lighter squats plus hamstring curls and 20 minutes of slow stepping on the step mill, speed 1 in a seated position. There it is. Rest is on the agenda next!